Foods high in biotin

Maitake mushrooms tops the list with 105 µg per 100 calories. The Daily Value for biotin (b7) is 30 µg. Ranked from 118 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Maitake mushroomsVegetables and Vegetable Products105 µg
2. 2Crimini mushroomsVegetables and Vegetable Products52.9 µg
3. 3Pioppini mushroomsVegetables and Vegetable Products49 µg
4. 4Lion's mane mushroomVegetables and Vegetable Products48.2 µg
5. 5Portabella mushroomsVegetables and Vegetable Products42.8 µg
6. 6White button mushroomsVegetables and Vegetable Products36.5 µg
7. 7Enoki mushroomsVegetables and Vegetable Products34 µg
8. 8White sorghum bran, unenriched, rawCereal Grains and Pasta29.9 µg
9. 9King oyster mushroomsVegetables and Vegetable Products28.2 µg
10. 10Beech mushroomsVegetables and Vegetable Products24.5 µg
11. 11Oyster mushroomsVegetables and Vegetable Products21.1 µg
12. 12Mature spinachVegetables and Vegetable Products19.7 µg
13. 13Shiitake mushroomsVegetables and Vegetable Products16.6 µg
14. 14Creamy peanut butterLegumes and Legume Products14.9 µg
15. 15Large egg yolkDairy and Egg Products13.7 µg
16. 16Almond flourNut and Seed Products12 µg
17. 17Whole almonds, rawNut and Seed Products9.8 µg
18. 18Creamy almond butterNut and Seed Products9.5 µg
19. 19Unsweetened soy milk, shelf stableLegumes and Legume Products8.7 µg
20. 20Baby spinachVegetables and Vegetable Products8 µg
21. 21Radicchio, rawVegetables and Vegetable Products7.7 µg
22. 22White whole grain sorghum, rawCereal Grains and Pasta7.6 µg
23. 23Unsweetened almond milk, refrigeratedBeverages7.4 µg
24. 24Fennel, rawVegetables and Vegetable Products7.2 µg
25. 25Serrano peppers, seeded, rawVegetables and Vegetable Products7.1 µg
26. 26Unsweetened almond milk, shelf stableBeverages7 µg
27. 27Quinoa flourCereal Grains and Pasta6.9 µg
28. 28Cucumber, with peel, rawVegetables and Vegetable Products6.9 µg
29. 29Amaranth flourCereal Grains and Pasta6.7 µg
30. 30Raspberries, rawFruits and Fruit Juices6.7 µg
31. 31Sorghum flourCereal Grains and Pasta6.7 µg
32. 32Ground flaxseedNut and Seed Products6.6 µg
33. 33Baby carrots, rawVegetables and Vegetable Products6.3 µg
34. 34Steel cut oatsCereal Grains and Pasta5.8 µg
35. 35Old fashioned rolled oatsCereal Grains and Pasta5.8 µg
36. 36Whole grain buckwheatCereal Grains and Pasta5.6 µg
37. 37Sweetened soy milk, refrigeratedLegumes and Legume Products5.3 µg
38. 38Whole grain oat flourCereal Grains and Pasta5.2 µg
39. 39Jalapeño peppers, seeded, rawVegetables and Vegetable Products5 µg
40. 40Mature carrots, rawVegetables and Vegetable Products4.9 µg
41. 41Parsnips, rawVegetables and Vegetable Products4.9 µg
42. 42Poblano peppers, seeded, rawVegetables and Vegetable Products4.9 µg
43. 43Banana peppers, seeded, rawVegetables and Vegetable Products4.9 µg
44. 44Beet greens, rawVegetables and Vegetable Products4.7 µg
45. 45Buckwheat flourCereal Grains and Pasta4.5 µg
46. 46Red radishes, rawVegetables and Vegetable Products4.4 µg
47. 47Sweet corn, fresh, rawVegetables and Vegetable Products3.4 µg
48. 48Pecans, halves, rawNut and Seed Products3.2 µg
49. 49Whole grain spelt flourCereal Grains and Pasta3.1 µg
50. 50Whole grain milletCereal Grains and Pasta3 µg
51. 51Chia seeds, rawCereal Grains and Pasta3 µg
52. 52Unsweetened oat milk, refrigeratedBeverages2.9 µg
53. 53Einkorn grain, rawCereal Grains and Pasta2.9 µg
54. 54Turnips, rawVegetables and Vegetable Products2.8 µg
55. 55White pearled sorghum grain, unenriched, rawCereal Grains and Pasta2.6 µg
56. 56White pearled sorghum flour, unenriched, rawCereal Grains and Pasta2.6 µg
57. 57Rye flourCereal Grains and Pasta2.6 µg
58. 58English walnuts, halves, rawNut and Seed Products2.5 µg
59. 59Roma tomatoesVegetables and Vegetable Products2.5 µg
60. 60Barley flourCereal Grains and Pasta2.4 µg
61. 61Full fat cottage cheeseDairy and Egg Products2.2 µg
62. 62Honeydew melon, rawFruits and Fruit Juices2.2 µg
63. 63Orange bell peppers, rawVegetables and Vegetable Products2.1 µg
64. 64Khorasan grain, rawCereal Grains and Pasta2.1 µg
65. 65Creamy sesame butterNut and Seed Products2.1 µg
66. 66Pine nuts, rawNut and Seed Products2 µg
67. 67Yellow bell peppers, rawVegetables and Vegetable Products1.7 µg
68. 68Pearled farro, rawCereal Grains and Pasta1.6 µg
69. 69Red bell peppers, rawVegetables and Vegetable Products1.6 µg
70. 70Bulgur, rawCereal Grains and Pasta1.6 µg
71. 71Tommy Atkins mango, peeled, rawFruits and Fruit Juices1.5 µg
72. 72Raw unenriched long grain brown riceCereal Grains and Pasta1.4 µg
73. 73Black rice, unenriched, rawCereal Grains and Pasta1.4 µg
74. 74Red rice, unenriched, rawCereal Grains and Pasta1.3 µg
75. 75White or yellow masa harina, rawCereal Grains and Pasta1.3 µg
76. 76Fonio grain, rawCereal Grains and Pasta1.3 µg
77. 77Full fat sour creamDairy and Egg Products0.99 µg
78. 78Ataulfo mango, peeled, rawFruits and Fruit Juices0.8 µg
79. 79Wild rice, rawCereal Grains and Pasta0.59 µg
80. 80Strawberries, rawFruits and Fruit Juices0.58 µg
81. 81Blueberries, rawFruits and Fruit Juices0.52 µg
82. 82Full fat cream cheese, blockDairy and Egg Products0.52 µg
83. 83Heavy creamDairy and Egg Products0.43 µg
84. 84Potato flourVegetables and Vegetable Products0.28 µg
85. 85Whole milk feta cheese, crumbledDairy and Egg Products0.17 µg
86. 86Red seedless grapes, rawFruits and Fruit Juices0.16 µg
87. 87Green seedless grapes, rawFruits and Fruit Juices0.15 µg
88. 88Cassava flourVegetables and Vegetable Products0.14 µg

Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.